### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit routine utilizes just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a complete warm-up and cool-down, without any jumping, so it’s easy to adjust by simply opting for a lighter weight. This workout is appropriate for individuals of all fitness levels!
If you like this class, make sure to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Structure
We start with a guided warm-up that emphasizes mobility and dynamic movements to ready the body. The workout involves two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you’ve completed all exercises in a circuit, you’ll rest for **30 seconds** before beginning again.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the circuits, you’ll enjoy **one minute of recovery**, but feel free to take extra breaks if needed. Always heed your body’s signals and modify or stop when necessary.
The class ends with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility** – 01:44
**Circuit Workout** – 08:49
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat + Push Offs x4
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch** – 41:04
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I hope you appreciate this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**